Orange Chicken - Lunch on "O" Day

Well it's lunch time on "O" day and I'm using ORANGES

I made Orange Chicken. This sweet fast food delicacy is made healthy and nutritious with this home made rendition.  The orange juice shines through in the sauce without overpowering any of the overall chicken dish goodness. Yummy!

Servings: 4

Ingredients

Marinade
1/2 cup orange juice
1 tsp orange zest
2 tsp low-sodium soy sauce
1/4 tsp olive oil
1/2 tsp salt

1 pound chicken breast, cut into 1-inch chunks
1/2 cup cornstarch (*you could omit this, if you wish)

Sauce
3/4 cup orange juice (use freshly squeezed)
1 tsp orange zest
1/2 cup low-sodium chicken broth
5 tsp sugar (or Splenda grunalated sugar)
4 tsp honey
1 Tbsp low-sodium soy sauce
2 tsp vegetable oil
2 cloves garlic, minced
2 tsp lemon juice
Pinch red pepper flakes
2 tsp cornstarch
Salt (to taste)
Sliced green onions (to garnish)

Directions

Marinade: In a medium bowl combine orange juice, orange zest, soy sauce, olive oil, and salt. Add chicken chunks and stir to coat. Allow to marinate for 25 - 30 minutes.

Sauce: In a small saucepan combine freshly squeezed orange juice, orange zest, chicken broth, sugar (or Splenda), honey, soy sauce, oil, garlic, and lemon juice. Bring to a boil; lower to a simmer and cook until liquid is reduced by 1/4. Add a pinch of red pepper flakes and season with salt to taste. Stir the 2 tsp cornstarch with a small amount of cold water and add to the sauce. Bring back to a boil and cook for 1 - 2 minutes, or until thickened. Set aside, but keep warm. 

Chicken: In a large bowl or ziplock bag add the 1/2 cup cornstarch. Drain the chicken and toss with the cornstarch, shaking off excess. *The cornstarch helps the chicken brown easily on the outside and stay juicy on the inside, plus it helps thicken the sauce. In a large skillet heat 2 Tbsp of vegetable oil over medium-high. Add chicken and cook until golden and meat is cooked through.  Gently toss chicken with the sauce and serve over a bed of white rich with sliced green onions as garnish. 


Enjoy!

ORANGES

Citrusy, juicy, sweet and renowned for their concentration of Vitamin C, oranges make the perfect snack and add a special tang to many recipes. 

Aside from Vitamin C, oranges have an important flavanone, herperidin, which has been shown to lower high blood pressure as well as cholesterol, and hold strong anti-inflammatory properties. Most of this phytonutrient is found in the peel and the inner white pulp of the orange, rather than the juicy orange centre.  

Vitamin C prevents free radical damage that triggers the inflammatory cascade, and by doing so, it reduces the severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. 

Vitamin C, which is also vital for a healthy immune system, prevents colds and may be helpful in preventing recurrent ear infections. 

Citrus offers the most significant protection against esophageal, orophaygeal/laryngeal (mouth, larynx and pharynx), and stomach cancers. 

The fiber in oranges can also help keep blood sugar levels under control, and thus prove oranges are a healthy snack for people with diabetes. The natural sugar, fructose, can help keep blood sugar levels from rising too high after eating.

Orange, fresh
(1 medium)

Vitamin C  93 %
Fiber  13 %
Folate  10 %
Vitamin B1  9%
Pantothenic Acid  7 %
Copper  7 %
Potassium  7 %
Calcium  5 %


Have you been enjoying Oranges?

Nori Veggie Rolls - Lunch on "N" Day

It's lunchtime on "N" day and I'm using NORI

I made Nori Veggie Rolls. Rather than going the traditional sushi roll route, I opted for an all around veggie one, without the sushi rice or raw fish. The nori's subtle salty sea taste accompanies the veggies and hummus so well, resulting in a savoury and fresh flavour. I absolutely love these rolls, even more than I already thought I would. Yummy!

Servings: 4

1 ripe avocado, sliced

1 carrot, julienned

1 cucumber, julienned

1 cup hummus (see recipe on "H" day lunch meal)

leaf lettuce, torn into big pieces

4 Nori sheets

Directions

1. Place down one sheet of nori (dull side facing up) and place your washed and dried leaf lettuce covering entire nori sheet, just till about the edges, but not touching. Spread a few good Tbsp of hummus over the lettuce (this way the nori sheets won't get so soggy, as hummus directly on nori, would make it too soggy). 

2. Place your julienned cucumbers, carrots and avocado along the long side, near edge, but not at edge. You can add whatever veggies you like for these rolls - they are so versatile!

3. Gently roll up with sushi roll mat, or your fingers, being careful not to break the nori. 

4. Slice into approximately 6 rolls per nori sheet. 

*These are best enjoyed fresh, as nori will get soggy from sitting with moist foods.  

Enjoy!

NORI

Nori is like an edible crunchy piece of paper. The Japanese have been drying and roasting this sea vegetable for 1,300 years. Nori is rich in nutrients, especially, iodine. Essential for your metabolism, if your body is lacking in this nutrient, you can suffer from hypothyroidism. 

Nori is also a good source of Protein, Vitamin C, Potassium, Vitamin A, and magnesium. 

Nori

(1 sheet)

Potassium  356 mg

Protein  6 g

Vitamin A  104 %

Vitamin C  65 %
Iodine  57 mcg

Calcium  7 %

Iron  9 %

Vitamin B6 - 10 %

Are you indulging in foods from the sea - Nori?

Millet Cakes with Spinach and Artichoke Salad - Lunch on "M" Day

Well it's now lunch time on "M" day and I'm using MILLET

I made Millet Cakes with Spinach and Artichoke Salad. This combination with the Millet and Chickpeas in a crunchy cake, with lemon zest infused throughout, makes for a suprisingly tangy fresh taste and an all around balanced and nutritious lunch. Yummy!

Servings: 4

Ingredients

Lemon Basil Dressing

2 Tbsp fresh lemon juice
1 tsp finely chopped fresh basil
5 Tbsp extra-virgin olive oil
S & P

Millet Cakes

1 cup raw millet
2 cups vegetable broth
Salt
1 Tbsp butter
1 large clove garlic, peeled
1/4 - 1/2 cup packed fresh flat-leaf parsley leaves
1/2 cup canned chickpeas, rinsed and drained
2 large eggs, lightly beaten
Finely grated zest of 2 medium lemons
3 Tbsp olive oil
Cooking spray

Spinach and Artichoke Salad

8 oz baby spinach (about 6 lightly packed cups)
1 can artichoke hearts in water, drained, rinsed, and sliced
10 - 15 cherry tomatoes, halved
S & P

Directions

Lemon Basil Dressing:
In a small jar, combine the lemon juice, basil, and olive oil. Season to taste with the S & P. Place lid on jar and shake vigorously until combined.

Millet Cakes:
No need to rinse millet before cooking, but check for any black pebble-like pieces and remove if you see any (they are unhulled grain). In a large, dry saucepan, toast the raw millet over medium heat for 4 - 5 minutes or until the millet is a rich golden brown in colour and the grains are fragrant. 

Once toasted add the broth, zest of 1 lemon, and 1/4 tsp salt. Stir the millet really well, increase the heat to high and bring the liquid to a boil. Once boiling add the butter, decrease the heat to low and cover the pot. Simmer about 15 minutes or until the grains have absorbed most of the broth. Remove from the heat and allow to sit covered and undisturbed for 10 minutes to absorb the remaining liquid. 

Meanwhile coarsely chop the garlic in a food processor (or magic bullet-pulsing). Add the parsley and pulse until finely chopped. Add the chickpeas and 1 tsp salt and pulse until coarsely chopped. 

Uncover the millet and fluff with a fork. Let sit uncovered for about 5 minutes and then stir in the chickpea mixture, eggs, and remaining lemon zest until well combined. Spry a 1/4 cup measuring cup with cooking spray, then press the millet mixture into the measuring cup, smooth the top, and invert to release the cake onto a plate or cookie sheet. Repeat with the remaining millet mixture (only need to spray measuring cup once). You should have about 10 - 12 cakes. 

Heat 1 1/2 Tbsp of olive oil in a large skillet over medium heat until shimmering hot. Add 4 or 5 millet cakes and using a small spatula, gently flatten the cakes so they're about 3/4 inch thick. Cook, flipping once, until crisp and golden brown on both sides, 2 - 3 minutes per side. Transfer to a paper-towel-lined cooling rack. Add the remaining 1 1/2 Tbsp olive oil to the skillet and cook the remaining cakes the same way.

Salad:
In a large bowl, toss the spinach, artichokes, and tomatoes with about 3/4 of the dressing. Season to taste with S & P. At the table divide the salad between 4 plates, top each plate with a few millet cakes, and drizzle with the remaining dressing. 

MILLET

Millet is often associated as the main ingredient in bird seed...but it is not just "for the birds". This delicious grain can accompany many types of food. Millet is a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium.

Magnesium can reduce the frequency of migraine attacks, severity of asthma, reduce risk of heart attack and lower high blood pressure. 

Phosphorus plays its role in forming the mineral matrix of bone and is an essential component in the molecule that is the energy currency of the body. In addition, the metabolism of lipids (fats) relies on phosphorus, and is also an essential component of lipid-containing structures such as cell membranes and nervous system structures. 

Eating grains daily, such as Millet, will substantially lower your risk of developing Type 2 Diabetes and improve your overall glycemic index, if you have Diabetes. 

Consuming foods high in insoluble fiber, such as Millet, can help women avoid gallstones. Insoluble fiber not only speeds intestinal transit time, but reduces the secretion of bile acids. Abundant in all whole grains, insoluble fiber is also found in nuts and edible skins of fruits and vegetables.

Pre-menopausal women eating the most whole grain fiber have a 41 % reduced risk of breast cancer. 

Millet originated in North Africa, specifically in Ethiopia and there is even mention of it in the Bible as an ingredient for unleavened bread. Millet is a gluten-free grain alternative to wheat. 

Next time you are looking for an alternative to rice or potatoes, serve Millet instead. Or cook and eat for a wholesome breakfast with dried fruit and nuts. 


Millet, cooked
(1 cup)

Copper  31.1 %
Phosphorus  24.8 %
Manganese  23.5 %
Magnesium  19.1 %


Have you enjoyed some Millet lately?

Leeks and Kale Nestled around Eggs - Lunch on "L" Day

It's lunch time on "L" day and I'm using LEEKS

I made Leeks and Kale Nestled around Eggs. This nutrient packed meal is so delicious and creamy with the gooey goodness of the runny yolk and the background onion sweetness from the leeks. Yummy!

Serving: 4

Ingredients

1 Tbsp olive oil
2 Tbsps of chopped Leeks (about 1/2 small leek - white and light green stem only)
1 bunch of kale, stems removed and ripped into small to medium sized pieces
S & P
1/4 cup 2 % Greek Yogurt
4 large eggs
2 Tbsps grated mozzarella or parmesan cheese
Crusty bread, toasted

Directions

1. Heat oil in nonstick skillet over medium heat. Add the leeks and reduce heat to low, cooking till softened but not brown (about 6 minutes).

2. Stir kale into leeks and cook until just wilted, about 2 - 4 minutes. Season with salt and pepper and stir in the yogurt until combined.

3. Make 4 indentations in the kale and carefully crack an egg into each one. Sprinkle a little S & P over each egg. Cover the pan and cook the eggs until the whites are completely set (2 - 3 minutes for a runny yolk). 

4. Divide each egg and kale among 4 serving plates and top each with some grated cheese (of your choice). Serve with crusty bread. 

Enjoy!

LEEKS

With their unique combination of flavonoids and sulfur-containing nutrients, these vegetables belong in your diet on a regular basis. As leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these health-promoting vegetables. 

Leeks help protect our blood vessel linings from damage. They contain an important concentration of the B Vitamin Folate, from the root all the way up to the tip of the greens. Leeks also have antioxidant polyphenols, which help protect our blood vessels and blood cells from damage.

Leeks, cooked
(1 cup)  

Vitamin K  29.3 %
Manganese  13 %
Vitamin B6  7 %
Copper  6.6 %
Iron  6.3 %
Folate  6.2 %
Vitamin C  5.8 %
Vitamin A  4.6 %
Fiber  4.1 %
Magnesium  3.6 %
Vitamin E  3.4 %
Calcium  3.1 %
Omega-3 Fats  2.9 %



Are you cooking with Leeks?

Kale in Minestrone Soup - Lunch on "K" Day

It's lunchtime on "K" day and I'm using KALE

I made Kale in Minestrone Soup. This is from one of Jamie Oliver's recipes and has to be one of my favourite recipes using Kale. I omitted the bacon (for less fat), and yet it still remains oh so full of flavour and body with all the hearty vegetables in it. Yummy!

Servings: 4

Ingredients

50 g small pasta shells
1 potato, diced 
3 small red onions, diced
2 small carrots, diced
3 cloves garlic, minced
2 stalks celery, diced
150 g Kale 
4 slices thinly sliced smoked bacon 
1 small bunch fresh italian parsley
2 x 400 g cans diced tomatoes
750 ml chicken stock
20 g Parmesan cheese (optional)
Olive oil
sea salt
black pepper

Directions

1. Peel and mince the garlic. Thinly slice the parsley stalks and reserve the leaves. Set aside in a bowl.
2. Peel the onions, scrub the carrots and potato and trim the celery. Chop it all into 1/2-inch dice, adding the onion, carrot and celery to the same bowl as the garlic and keep the potato seperate.
3. Put a large pot on medium heat and add a little lug of olive oil. Finely chop the pancetta.
4. Once pot is hot, add the chopped pancetta and fry gently for a couple of minutes, or until turning golden and starting to smell fantastic.
5. Add the garlic, onion, carrots, celery and parsley stalks to the pot. Cook slowly for 15 - 20 minutes, stirring occasionally, or until the vegetables have softened and are just starting to caramelize.
6. Add the canned tomatoes, diced potato and 2 1/2 cups of broth to the pot. Turn the heat up to medium-high and slowly bring everything to a boil.
7. Reduce heat to a gentle simmer over a low heat. Put a lid on slightly askew and cook for about 20 minutes, or until the potato is tender.
8. Thoroughly wash the kale in plenty of cold running water then drain well in a colander. Roughly chop (or rip apart) leaves, getting rid of any tough bits of stalk.
9. Add the pasta, kale and 1/2 cup more broth to the pan. Turn the heat up to high and bring back to a boil.
10. Reduce to a simmer over a low heat and cook for a final 10 minutes, or until the pasta is cooked through and the kale is tender.
11. Roughly chop the reserved parsley leaves. Check consistency of your soup and if you think it could be a bit looser, add some more broth. Have a taste and tweak with a bit of salt and pepper.
12. Lastly, I promise, stir through the chopped parsley then ladle the soup into bowls. Add a bit of parmesan cheese in each bowl, if you like.

Enjoy!

KALE 

Kale is loaded with Vitamin K and is one of the healthiest vegetables around, when cooked properly. It is recommended to steam kale for no longer than 5 minutes. 

It's nutrient richness stands out in three categories - antioxidants, anti-inflammatories and anti-cancer nutrients. You can count on kale to provide valuable cardiovascular support in terms of its cholesterol-lowering ability.

Warning:
I have to inform you of the fact that when kale is eaten on a very regular basis, and especially in raw form, it can cause iodine-related problems, leading to thyroid disease. To avoid this, make sure you are getting enough iodine from different foods and also incorporate selenium, iron and Vitamin A to further boost your bodies capabilities of keeping hormone levels balanced and avoid an under active thyroid. 

Just like certain other SUPER FOODS - eat Kale in MODERATION, NOT EVERY DAY  

Kale, steamed
(1 cup)

Vitamin K  1, 062 mcg - WOW!
Vitamin A  885.36 mcg
Vitamin C  53.3 mg
Manganese  0.54 mg
Copper  0.20 mg
Vitamin B6  0.18 mg
Fiber  2.60 g
Calcium  93.6 mg
Potassium  296.4 mg
Vitamin E  1.11 mg
Vitamin B2  0.09 mg
Iron  1.17 mg
Magnesium  23.4 mg
Vitamin B1  0.07 mg
Omega-3 fats  0.13 g
Phosphorous  36.4 mg
Protein  2.47 g
Folate  16.9 mcg
Vitamin B3  0.65 mg


That's a lot of NUTRIENTS!


Are you incorporating Kale into your diet?

Jalapeño "Gaucamole" - Lunch on "J" Day

It's lunchtime on "J" day and I'm using JALAPENO PEPPERS

I made Gaucamole. I really love guacamole and the jalapeno peppers don't over power it with too much spice at all! They aren't a really hot pepper and they enhance mostly any dish with that extra "kick" of delish. This gaucamole is oh so creamy with hints of onion, garlic and lime coming through. Yummy!

Servings: 2 - 4 (it's hard to with more, you should double recipe)  

Ingredients

2 ripe avocados
1/4 - 1/2 small onion, minced
1 clove garlic, minced
1 small jalapeño, stems and seeds removed, minced
2 Tbsp cilantro leaves, finely chopped
1 - 3 Tbsp of fresh lime juice (I used about 1/2 lime)
1/2 tsp coarse salt
a few grinds of freshly ground pepper

Directions

1. Cut the avocados in half. Remove seed. Scoop out avocado from the peel, put in a large bowl. Using a fork, mash the avocado. Add the onion, garlic, jalapeño, cilantro, lime juice, salt and pepper. Stir until well combined.

*With a Mortar and Pestle

Start with 1 clove of garlic and a dash of salt and mash in mortar till smooth. Add cilantro and 1/2 of onion and mash more. Add remaining onion and jalapeño with more dashes of salt (for extra abrasion) and mash more. Add avocado and mix and mash till nice and chunky consistency (to your liking) Add pepper and lime to taste. This gaucamole tastes sooooo much better in a mortar and pestle (as your breaking down the oils in the garlic, onion, jalapeño and cilantro better) - and it's fun to eat out of too!

JALAPENO PEPPERS

Jalapeños (hah lah pain yo) are mostly green, turning red as they mature. These little peppers are considered medium heat peppers and they derive their heat from the natural plant compound called capsaicin which is found in the inner white membrane and seeds. 

Capsaicin has impressive health benefits, as an anti-inflammatory and a vasodilator. Capsaicin is also "promising" for treatment of cancer because it turns off a certain protein that promotes tumor growth. It has also been shown to help in weight loss, especially hard-to-lose belly fat. 

Cooking reduces the heat in Jalapeños. If you like your food HOT then just leave more of the white membrane intact. 


Jalapeno Pepper
(1)

Potassium  248 mg
Dietary Fiber  2.8 g
Sugar  4.1 g
Protein  0.9 g
Vitamin A  21 %
Vitamin C  197 % - WOW!
Calcium  1 %
Iron  1 %
Vitamin B-6  20 %
Magnesium  3 %


Are you eating Jalapeno Peppers?

Iceberg - Basil Dip - Lunch on "I" Day

It's now lunchtime on "I day and I'm using ICEBERG LETTUCE

I made Iceberg - Basil dip. This dip is so refreshing with the pepperiness from the basil, the crunch from the iceberg and the creaminess from the avocado. A delicious dip to go with tortilla chips, naan bread, used as a spread on wraps...you name it. Yummy!

Servings: 3 (to share as a dip)

Ingredients

flesh from 1/2 ripe avocado, mashed
1/4 cup fresh basil, chopped very fine (measure first, then chop...I used small-leaves from a basil plant)
1 green onion, trimmed and chopped very fine
1 small garlic clove (about 1/2 tsp, but you can surely add more if you want more of a garlicy flavour)
1/4 tsp salt (taste to adjust, according to your liking)
2 - 4 tsp fresh lemon juice (again...to your taste)
1 tsp olive oil
a few good grindings fresh black pepper
3 cups fresh iceberg lettuce, chopped into small pieces or narrow shreds

Directions

Combine all ingredients (except the lettuce) and mash together well in a large bowl. Then add the iceberg lettuce and toss/fold to coat the lettuce with the dressing. Serve immediately. (or save in fridge and will soften more and flavours will intensify for a good spread the next day)

ICEBERG LETTUCE

You shouldn't rely on iceberg lettuce as your sole source of leafy greens, but paired along with other super greens or super foods - it is a refreshing and light addition!

Iceberg lettuce serves as a good source of Vitamin K. 

Use iceberg lettuce's low-calorie content to your advantage and add it to your meals to make them more filling without boosting your calorie intake.

Iceberg Lettuce
(1 cup)

Protein  0.5 g
Fiber  0.7 g
Calcium  10 mg
Potassium   78 mg
Vitamin C  1.5 mg
Folate  16 mcg
Vitamin K  13.3 mcg
Carotene  164 mcg
Lutein + Zeaxanthin  152 mcg


Are you adding iceberg lettuce to your healthy dishes?

Hummus - Lunch on "H" Day

So we are at Lunch on "H" day and I'm using HUMMUS

I made Hummus. So I just had to incorporate hummus in the super foods, as it has so much more than just chickpeas, (as I've used already for "C" day dinner), but also the goodness of tahini sauce and cumin. I just love hummus with crackers, veggies or as a spread on wraps. Absolutely Yummy!

Servings: 4 or more (if shared as a dip, depends on your use)

Ingredients

1 can of organic chick peas, rinsed well (or cook organic, raw ones)
1 garlic clove (lightly crushed before hand, to release the healthy oils) - Or roasted garlic clove (yummy! - again lightly crush first, then after 10 minutes, roast the bulb with all the lightly crushed garlic)
1/3 cup Tahini sauce
1/2 lemon, peeled (add more, to your taste)
1/8 lime, peeled and added to a Vitamix
1 tsp cumin
1 Tbsp olive oil
5 Tbsp water (plus more to thin, as needed)
Just about 1/2 tsp Sea Salt (adjust to your taste)

Directions

Blend together well till you get a smooth consistency. Can be stored in the refrigerator for up to 3 - 4 days (if you don't eat it all up first)  :)

Eating Hummus is part of the "Mediterranean diet", which is super good for you. And besides chickpeas, it includes:

Tahini Sauce (a.k.a. Sesame Seeds)

Tahini is a paste made from ground sesame seeds. That is the ONLY ingredient: sesame seeds. It is extremely versatile in cooking sweet and savoury dishes and, of course, hummus!

It is rich in minerals (phosphorus, lecithin, magnesium, potassium and iron). It is a good source of Methionine, which aids in liver detoxification. High in Vitamin E and Vitamins B1, B2, B3, B5 and B15. Can prevent anemia. It has 20 % complete protein, making it a higher source than most nuts!


Cumin

Cumin seeds are an excellent source of iron. They have traditionally been noted to be of benefit to the digestive system, stimulating the secretion of pancreatic enzymes to break down the nutrients in foods. They have anti-carcinogenic properties, protecting animals from developing stomach and liver tumors in one study. 

Cumin, seeds
(2 tsp)

Iron  15.5 %
Manganese  7 %
Copper  4.4 %
Calcium  3.9 %
Magnesium  3.8 %
Phosphorus  2.9 %
Vitamin B1  2.5 %


Are you eating HUMMUS?

Green Bean Salad - Lunch on "G" Day

So for lunch on "G" day I'm using GREEN BEANS

I made a Green Bean Salad with tomatoes, cucumber and onions. This is such a deliciously light and fresh salad - perfect for summer and packed with nutrition. Yummy!

Servings: 4

Ingredients

1 lb fresh green beans, washed and trimmed
1/4 red onion, sliced thin
1/4 english cucumber, cut into thin sticks resembling shape and size of green beans
1/2 pint grape tomatoes, halved
Small handful of sunflower seeds
Olive oil or EVOO, for drizzling
1/2 lemon, juiced
S & P to taste

Directions

Steam green beans in a double-boiler for 3 - 4 minutes. Cold shock beans by running under cold water and drain well. Place beans in a bowl and combine with onions, cucumber, tomato and sunflower seeds. Dress salad with a generous drizzle olive oil and the juice of 1/2 lemon. Season salad with S & P, to taste. 

GREEN BEANS

These powerful beans contain important amounts of the antioxidant mineral manganese. They also contain a wide variety of carotenoids and flavonoids that all have health-supportive antioxidant properties. 

Improvement in levels of blood fats and better protection of these fats from oxygen damage has been shown to result from green bean intake.

There are unique anti-inflammatory benefits that can help with the prevention of type 2 diabetes.


Green Beans, Cooked
(1 cup)

Vitamin D  22.2 %
Manganese  18 %
Vitamin C  16.1 %
Fiber  16 %
Folate  10.3 %
Vitamin B2  9.2 %
Chromium 5.8 %
Magnesium   5.6 %
Calcium  5.5 %
Potassium  5.2 %
Phosphorus  5.1 %
Choline  4.9 %
Vitamin A  4.8 %
Vitamin B3  4.8 %
Protein  4.7 %
Omega-3 Fats  4.5 %
Iron  4.5 %
Vitamin B6  4.1 %
Vitamin E  3.7 %


Are you eating Green Beans?

Flax Pumpkin Mini Muffins - Lunch on "F" Day

So it's Lunch time on "F" day and I'm using FLAXSEEDS

I made Flax Pumpkin Mini Muffins. If you like pumpkin pie you will love these muffins. They are such a satisfying treat to accompany any lunch or as a snack anytime of day. Yummy!!!

Yields: 28 mini muffins (12 regular size muffins)

Ingredients

1 1/2 cups whole wheat flour
1/4 cup ground flax seed
1 tsp baking powder
1/2 tsp salt
2 1/2 tsp pumpkin pie spice (recipe below)
3/4 cup brown sugar
1 1/2 cups pumpkin puree
1/4 cup canola or vegetable oil
2 eggs
1 tsp vanilla

Pumpkin Pie Spice

4 tsp cinnamon
2 tsp ginger
2 tsp nutmeg
1 tsp allspice

Directions

Mix all ingredients together (dry then wet). If batter seems thick (mine wasn't), you can add a couple tbsp of milk to thin it out. Divide batter into 24 muffin tins (12 for regular size) and bake at 375 degrees for 12 - 13 minutes (20 minutes for regular size). 

FLAXSEEDS

A unique feature of flax is its high omega-3 fatty acid content, primarily ALA (alpha-linolenic acid), which is helpful to our cardiovascular system. It also helps prevent excessive inflammation in blood vessels. 

Flax also is a cancer preventer due to its antioxidant and anti-inflammatory benefits. The strong fiber content of flaxseeds help to delay gastric emptying and can improve intestinal absorption of nutrients.

Flaxseeds, ground 2 Tbsp

Omega 3 fats  132.9 %

Vitamin B1  19.1 %

Copper  18.8 %

Manganese  17.5 %

Fiber  15.2 %

Magnesium  13.7 %

Phosphorus  12.8 %

Selenium  6.4 %

Are you eating Flaxseeds?